New Breed of Beast - Page 7

**Crader** · 08-22-2007, 01:28 AM

Huh well I'll have to look into those. I can't stand fish but I'm trying to find some I like

Bill_Finkbiner · 08-22-2007, 06:02 AM

Tilapia has almost zero taste as log as it's fairly fresh, or freshly thawed. Seared, or rare tuna steaks are my favorite and have become a staple for me. Canned tuna is only when I can't find anything else, or have time to prepare anything. Instead of it, I usually just have WPI in a pinch. I'm a huge shrimp fan, but not this close to contest. Salmon is great as well, but not during contest time.

Bill_Finkbiner · 08-22-2007, 09:50 AM

Monday, Monday, Monday!!! Here's the recap of a damn good day:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
4 Alcalean
3 Dialene4
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp home made almond butter
3oz Grapefruit
1 Sesamin
2 Fishoil

Meal 2
7oz Tuna
1cup green beans
2.25 tblsp home made almond butter
6.5oz Grapefruit
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tuna
125g spinach
2.25 tblsp home made almond butter
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Substance
2.25 tblsp PB
8oz Grapefruit
2 Max CLA

Pre Cardio
4 Alcalean
4 Yohimbine HCL
3 Dialene4

Meal 5
7oz Tuna
2.25tblsp home made almond butter
125g spinach
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
7oz Tuna
125g spinach
2.25tblsp almond butter
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training
BB Bench Press
135x10 warm up
185x6 warmup
215x6
220x5
220x4
Strength is going back up on these which is a good sign. My pressing strength went down last contest prep. So I'm happy that the numbers are climbing again.

BB Bent Over Rows
135x10 warm up
225x6
225x6
225x6
I went down few pounds to concentrate on my form and the feel of this movement. Much better control and much better contraction. Having a great back is a huge plus in competition. To me Back and Legs are the make it or break it bodyparts

Standing BB Military Press
125x6
125x6
125x5.5
I think that I have failed to mention that I do a traditional Military Press. I see many people who do them seated, but it ends up looking like they are doing an incline press for their upper pecs, rather than a military press for the delts, triceps, and you'd be surprised at how much this works the lower back for stability

BB Shrugs
285x6
285x6
285x6

Decline CG Bench Superset BB Curls
185x6 / 95x6
185x6 / 95x6
185x6 / 95x6

1 round of mandatory poses

Even though I had very little sleep before this workout, I was extremely fired up for it and tore through my training. My head was totally in the right place. Pump was great. Love those after refeed workouts. SWOLLEN!!!

Watching videos of Kurt "Animal" Weidner training has helped me take my concentration and intensity to the next level. Yeah, it's pretty impressive to watch the IFBB guys throw around a lot of weight for a few reps, but watching Kurt, a Natural Pro, lift damn heavy and damn hard for 15 reps will make you want to tear the door off the gym to get inside.

Cardio: 40 minute fast walk through the hills of the hood with my baby girl Red Bud. My friend Big Nate asked me how I could walk through my neighborhood at 2am with out a gun. I said I don't need one when I've got my girl.

Thought for the day:
WATCH VIDEOS OF KURT WEIDNER!!!

Bill_Finkbiner · 08-22-2007, 11:35 AM

Tuesday's Recap:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
4oz avacado
8oz Asparagus
2 Max CLA
2 Anagen/2 Fenotest

Pre Cardio
2 scoops VasoCharge
4 Alcalean
4 Yohimbine HCL

Meal 3
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
6 Eggwhites
1 whole egg
3oz Tuna
3oz Avacado
125g Spinach
2 Max CLA
2 Anagen/2 Fenotest

Meal 5
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 6
7oz Tilapia
125g Spinach
2.25tblsp Almond butter
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
Squats
135x10
185x6
225x6
225x5
225x6
Todays squats were literally ass to ankles. Lots of glute and ham recruitment on the initial assent. Good continuous tension.

Seated Calf Raise
180x6
180x6
180x6

SLDL
305x6
305x6
305x6
These killed my hams today and looked like this

Walking Lunges
55x20 steps
55x20
55x20
These were all about some pain. My balance was challenged as well. Legs were nice and blown up from these.

Cardio:
5 minute warm up
15 sprints at level 16 alternated with 15 low intensity at level 10 on recumbant bike
20 minutes at 21 incline 3.5 speed on the treadmill

Evening cardio:
45 minutes at 21 incline 4 speed on the treadmill

Great day lots of sweat and burn. Gotta thank Ginny from the staff of the St. Louis Fitness Club for snapping some workout pics for me today even if she came into the Diner on Saturday night and tried to sabatoge my prep by tempting me with ice cream. I had to promise her I'd eat some after the Clash. I haven't had ice cream in about 2.5 years.

Thought for the day:
Focus and dedication makes it easy to bypass a moment of temptation.

Bill_Finkbiner · 08-23-2007, 10:08 AM

Wednesday's recap:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Cardio
4 scoops Xtend

Meal 1
2.25 scoops Substance
2.25tblsp almond butter
1 Sesamin
2 Fish oil

Meal 2
7oz tilapia
125g Spinach
2.25tblsp Almond Butter
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tilapia/Tuna
125g Spinach
2.25tblsp Almond butter
1 Sesamin
2 Fish oil

Meal 4
7oz Tilapia/Tuna
125g Spinach
2.25tblsp Almond butter
2 Max CLA

Meal 5
2.25 scoops Substance
2.25 tblsp PB
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
1.5 cups Green Beans

3/4tblsp honey
1cup oatmeal
18 almonds
2tblsp raisins

10oz sweet potato
2 tblsp PB

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
40 minutes at 21 incline speed 4 on treadmill
Evening 20 minutes posing practice
30 minutes at 24 incline speed 4 on treadmill

Here's some pics from posing practice. 8.5 weeks out.

Bill_Finkbiner · 08-23-2007, 10:10 AM

Bill_Finkbiner · 08-23-2007, 10:11 AM

Bill_Finkbiner · 08-25-2007, 01:57 PM

Here's Thursday's recap.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Post Workout
4 Alcalean
3Dialene4
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
7oz tuna
8oz asparagus
4oz avacado
1 Sesamin
2 Fishoil
2 Anagen/2 Fenotest

Meal 2
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
2 Max CLA

Pre Cardio
2 scoops Xtend
2 scoops VasoCharge
4 Alcalean
4 Yohimbine HCL

Cardio
4 Scoops Xtend

Meal 3
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fishoil
3 Dialene4

Meal 4
6 eggwhites
1 egg
3oz Tuna
3oz avacado
125g spinach
2 Anagen/2 Fenotest
2 Max CLA

Meal 5
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 6
2.25 scoops Substance
1 1/3tblsp Enova
3oz asparagus
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training
Warm up
Internal and External Rotator Cuff Excercises

Incline BB Press
180x9
160x8
155x6
My shoulders are giving out on these way before my chest does. It is similar to what happend during my last prep where I still retained my pec size.

Flat DB Press
60x10
60x9
60x9

Incline Cable Fly
30x10
40x10
40x8.5
I decided to mix things up and go with the cables today because of the way my wrist keeps collapsing with the DBs. Felt good. Great stretch and of course continous tension.

Lateral Raises
35x10
35x10
35x10

1 Arm Cable Laterals
40x10
40x10
40x10

Seated DB Shrugs
90x10
90x10
90x10

Smith Machine Shrugs
315x10
315x10
315x10

Cardio
HIIT on Recumbent Bike
5 min warm up 15 sprints
40 minute on treadmill 21-30-9 inclines 3.5 speed
Iwas only going to do 30 minutes, but I was watching Chuck Lidell vs Jeremy Horn II and wanted to see the finish of the fight.

Abs
Ab Bench Crunches
50
Seated Twists
50
V-Ups
24
It felt really good to tighten them up some. I feel like I'm walking around with GH gut.

My meal timing was not good today. I left the gym late to ge to my massage and didn't eat right after training. Then I had a good gap because of going back for cardio. Then I had to struggle to eat every 2 hours hence the over use of WPI. But it takes up less room in my stomach and also then in my intestines.

I picked up some Enova after hearing Derek and Marc rave about it. This will also help take up less room in my digestive system, and if the label is correct it stores less as fat.

Thought for the day:
I had my first great compliment as a Natural bodybuilder. My friend who is my manager at work plays poker with some cops that train at my gym. He said that they all thought I was on steroids. He said no he just trains hard and has good nutrition. I said obviously the cops no nothing about steroids if they think my skinny ass is on them. Or if I were on them I'd want my money back. I didn't take offense though. I am 100% drug free in all aspects of life and to hear someone thinks that I'm on the gas must mean I'm doing something right.

Bill_Finkbiner · 08-27-2007, 08:57 AM

Here's a bunch of recaps. Sorry it tok so long to get these up, but I've been pretty beat this week. Feeling good, but taking a few naps.

Friday:
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
125g Spinach
4oz avacado
6.5oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Pre Work
2 scoops VasoCharge
4 Alcalean
4 Yohimbine HCL

Meal 4
7oz Tuna
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
2 Max CLA
3 Dialene4

Meal 5
7oz Tuna
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
2.25 scoops Substance
2.25tblsp PB
2 Max CLA

Pre Bed
3 ZMA

Training
Wide Grip Pull Ups
10
8
8

Wide Parallel Grip Lat Pulldown
150x10
150x10
150x10

Wide Parallel Grip Cable Rows
165x10
165x10
165x10

1 Arm DB Row
85x10
85x10
85x10

DB Curls Superset Skull Crushers
30x12 / 65x12
30x12 / 65x12
30x12 / 65x12

Cable Curl Superset Tricep Pressdown
60x12 / 150x12
60x12 / 150x12
60x12 / 150x12

Cardio:
45 minutes at 24 incline speed 3.5 on treadmill

Saturday
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
7oz Tuna
125g Spinach
4oz avacado
6.5oz Grapefruit
1 Sesamin
2 Fish oil
4 Alcalean
3 Dialene4
4 Yohimbine HCL

Meal 4
7oz Tuna
125g Spinach
4oz avacado
6.5oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 5
187g Green Beans

1cup oatmeal
2tblsp raisins
18 almonds

10oz sweet potato
2tblsp PB

Pre Bed
2 Cissus
3 ZMA

Training
Front Squats
115x15 warmup
135x15
135x15
135x12

Leg Press
540x15
540x15
540x15

Leg Ext Superset Leg Curl
130x15 / 80x15
130x15 / 80x15
130x15 / 80x15

Standing Calf Raise
90x15
90x13
90x15

Seated Calf Raise
125x15
125x15
125x15

Posing: 1 round of mandatories

Cardio
HIIT 5 min warmup 15 sprints/15 LI on stationary bike
15 minutes at 24 incline speed 3.5
25 minutes at 9 incline speed 3 on treadmill

This workout still kicked my @ss. I was pretty tired at the begining, but after warm ups it was time to F'N grind it out. No time for tired in the gym. Only time to ROCK!!!

Bill_Finkbiner · 08-27-2007, 09:50 AM

Last week's weight 184.5
This week 184
No change in BF

Bill_Finkbiner · 08-27-2007, 09:52 AM

Bill_Finkbiner · 08-27-2007, 09:53 AM

Bill_Finkbiner · 08-29-2007, 08:03 AM

Monday's recap:

Monday marked the return to VOLUME training. This should be great and really kickstart the shredding.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Post Workout
4 Alcalean
3Dialene4
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
1 1/3tblsp Enova
8oz Asparagus
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
8oz Asparagus
1 1/3tblsp Enova
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
7oz Tuna
8oz Asparagus
1 1/3tblsp Enova
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Sunstance
2.25tblsp PB
2 Max CLA

Pre Cardio
2 scoops Vasocharge
4 Alcalean
4 Yohimbine HCL
2 scoops Xtend

Cardio
4 Scoops Xtend

Meal 5
2.25 scoops Substance
1 1/3tblsp Enova
8oz Asparagus
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest
3 Dialene4

Meal 6
11 Eggwhites
1 Whole Egg
125g Spinach
3oz Avacado
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
Warm Up
Internal/External Rotator Cuff Exercises

Incline BB Press
135x10
145x10
145x9
140x8
135x9

Flat DB Press
50x10
50x10
50x10
50x10
50x10

Incline Cable Flys
30x10
30x10
30x10
30x10
30x10

Pushups
25

Crunches
50
50

Seated Twists
20x25
20x50

Evening Cardio
60 minutes at 21 incline speed 3.5

Talk about a shock to the system. The Pump was just unreal especially because I had my refeed on Saturday. Very motivating. Happy to be doing some abs again.

Thought for the day:
Even if you are still doing the same program, try switching from free weights to cables or vice versa every now and then. Different tension can give greater stimulation and muscular evolution.

Bill_Finkbiner · 08-29-2007, 10:41 AM

Tuesday's almost done and since I'm about to have my refeed it's recap time.

Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Pre Wokout
2 scoops VasoCharge
2 scoops Xtend

Workout
1 scoop Primal EAA
6 scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
12 Eggwhites
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
1 Sesamin
2 Fishoil
2 Anagen/2 Fenotest

Meal 2
7oz Tilapia
124g Green Beans
1 1/3tblps Enova
2 Max CLA

Pre Evening Cardio/Posing
4 Alcalean
3 Dialene4
4 Yohimbine HCL

Cardio
4 scoops Xtend

Meal 3
2.25 scoops Substance
124g Green Beans
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Substance
125g Spinach
2.25tblsp PB
2 Max CLA
200mg Caffine
2 Anagen/2 Fenotest

Meal 5
7oz Tilapia
6oz Asparagus
1 1/3tblsp Enova
1 Sesamin
2 Fish oil

Meal 6
187g Green Beans

1cup Oatmeal
18 Almonds
2tblsp Raisins

10oz Sweet Potato
2tblsp PB

Pre Bed
3 ZMA
2 Cissus

Training:
Wide Grip Pullups
10
10
9
7
7

BB Bent Over Row
135x10 warm up
185x10
185x10
185x10
185x10
185x10

Wide Parallel Grip Lat Pulldown
150x10
150x10
150x10
150x10
150x10

Close Parallel Grip Seated Row
180x10
180x10
180x10
180x10
180x10

Nautilus Pullovers
100x10
110x10
120x10
120x10
120x10

BB Shrugs
245x10
245x10
245x10
245x10
245x10

Hyperextensions
10
10
10

Posing
1 round of mandatories

Cardio
5 min warmup 15 mins HIIT on stationary bike

Evening
30 minutes posing 4 rounds mandatories/3 rounds routine
45 min treadmill 21-9 incline 3.5 speed

Here's 8 weeks out posing practice. I am no where near where I need to be, but I WILL GET THERE!!!

08-22-2007, 01:28 AM	#181
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: New Breed of Beast Huh well I'll have to look into those. I can't stand fish but I'm trying to find some I like

08-22-2007, 06:02 AM	#182
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Tilapia has almost zero taste as log as it's fairly fresh, or freshly thawed. Seared, or rare tuna steaks are my favorite and have become a staple for me. Canned tuna is only when I can't find anything else, or have time to prepare anything. Instead of it, I usually just have WPI in a pinch. I'm a huge shrimp fan, but not this close to contest. Salmon is great as well, but not during contest time. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-22-2007, 09:50 AM	#183
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Monday, Monday, Monday!!! Here's the recap of a damn good day: Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Workout Nutrition 1 Scoop Primal EAA 7 Scoops Xtend Post Workout 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 4 Alcalean 3 Dialene4 2g Vitamin C Meal 1 2.25 scoops Substance 2.25tblsp home made almond butter 3oz Grapefruit 1 Sesamin 2 Fishoil Meal 2 7oz Tuna 1cup green beans 2.25 tblsp home made almond butter 6.5oz Grapefruit 2 Max CLA 2 Anagen/2 Fenotest Meal 3 7oz Tuna 125g spinach 2.25 tblsp home made almond butter 1 Sesamin 2 Fish oil Meal 4 2.25 scoops Substance 2.25 tblsp PB 8oz Grapefruit 2 Max CLA Pre Cardio 4 Alcalean 4 Yohimbine HCL 3 Dialene4 Meal 5 7oz Tuna 2.25tblsp home made almond butter 125g spinach 1 Sesamin 2 Fish oil 2 Anagen/2 Fenotest Meal 6 7oz Tuna 125g spinach 2.25tblsp almond butter 2 Max CLA Pre Bed 2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge 2 Cissus 2 Anagen/2 Fenotest 3 ZMA 2g VitaminC 2g L-Lysine 1 Echinacea/Goldenseal Training BB Bench Press 135x10 warm up 185x6 warmup 215x6 220x5 220x4 Strength is going back up on these which is a good sign. My pressing strength went down last contest prep. So I'm happy that the numbers are climbing again. BB Bent Over Rows 135x10 warm up 225x6 225x6 225x6 I went down few pounds to concentrate on my form and the feel of this movement. Much better control and much better contraction. Having a great back is a huge plus in competition. To me Back and Legs are the make it or break it bodyparts Standing BB Military Press 125x6 125x6 125x5.5 I think that I have failed to mention that I do a traditional Military Press. I see many people who do them seated, but it ends up looking like they are doing an incline press for their upper pecs, rather than a military press for the delts, triceps, and you'd be surprised at how much this works the lower back for stability BB Shrugs 285x6 285x6 285x6 Decline CG Bench Superset BB Curls 185x6 / 95x6 185x6 / 95x6 185x6 / 95x6 1 round of mandatory poses Even though I had very little sleep before this workout, I was extremely fired up for it and tore through my training. My head was totally in the right place. Pump was great. Love those after refeed workouts. SWOLLEN!!! Watching videos of Kurt "Animal" Weidner training has helped me take my concentration and intensity to the next level. Yeah, it's pretty impressive to watch the IFBB guys throw around a lot of weight for a few reps, but watching Kurt, a Natural Pro, lift damn heavy and damn hard for 15 reps will make you want to tear the door off the gym to get inside. Cardio: 40 minute fast walk through the hills of the hood with my baby girl Red Bud. My friend Big Nate asked me how I could walk through my neighborhood at 2am with out a gun. I said I don't need one when I've got my girl. Thought for the day: WATCH VIDEOS OF KURT WEIDNER!!! __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-22-2007, 11:35 AM	#184
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Tuesday's Recap: Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Workout Nutrition 1 Scoop Primal EAA 7 Scoops Xtend Pre Cardio 4 Alcalean 3Dialene4 Post Workout 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 2g Vitamin C Meal 1 2.25 scoops Substance 2.25tblsp PB 8oz Grapefruit 1 Sesamin 2 Fish oil Meal 2 7oz Tuna 4oz avacado 8oz Asparagus 2 Max CLA 2 Anagen/2 Fenotest Pre Cardio 2 scoops VasoCharge 4 Alcalean 4 Yohimbine HCL Meal 3 2.25 scoops Substance 2.25tblsp PB 9oz Grapefruit 1 Sesamin 2 Fish oil Meal 4 6 Eggwhites 1 whole egg 3oz Tuna 3oz Avacado 125g Spinach 2 Max CLA 2 Anagen/2 Fenotest Meal 5 2.25 scoops Substance 2.25tblsp PB 1 Sesamin 2 Fish oil Meal 6 7oz Tilapia 125g Spinach 2.25tblsp Almond butter 2 Max CLA Pre Bed 2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge 2 Cissus 2 Anagen/2 Fenotest 3 ZMA 2g VitaminC 2g L-Lysine 1 Echinacea/Goldenseal Training: Squats 135x10 185x6 225x6 225x5 225x6 Todays squats were literally ass to ankles. Lots of glute and ham recruitment on the initial assent. Good continuous tension. Seated Calf Raise 180x6 180x6 180x6 SLDL 305x6 305x6 305x6 These killed my hams today and looked like this Walking Lunges 55x20 steps 55x20 55x20 These were all about some pain. My balance was challenged as well. Legs were nice and blown up from these. Cardio: 5 minute warm up 15 sprints at level 16 alternated with 15 low intensity at level 10 on recumbant bike 20 minutes at 21 incline 3.5 speed on the treadmill Evening cardio: 45 minutes at 21 incline 4 speed on the treadmill Great day lots of sweat and burn. Gotta thank Ginny from the staff of the St. Louis Fitness Club for snapping some workout pics for me today even if she came into the Diner on Saturday night and tried to sabatoge my prep by tempting me with ice cream. I had to promise her I'd eat some after the Clash. I haven't had ice cream in about 2.5 years. Thought for the day: Focus and dedication makes it easy to bypass a moment of temptation. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-23-2007, 10:08 AM	#185
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Wednesday's recap: Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Cardio 4 scoops Xtend Meal 1 2.25 scoops Substance 2.25tblsp almond butter 1 Sesamin 2 Fish oil Meal 2 7oz tilapia 125g Spinach 2.25tblsp Almond Butter 2 Max CLA 2 Anagen/2 Fenotest Meal 3 7oz Tilapia/Tuna 125g Spinach 2.25tblsp Almond butter 1 Sesamin 2 Fish oil Meal 4 7oz Tilapia/Tuna 125g Spinach 2.25tblsp Almond butter 2 Max CLA Meal 5 2.25 scoops Substance 2.25 tblsp PB 1 Sesamin 2 Fish oil 2 Anagen/2 Fenotest Meal 6 1.5 cups Green Beans 3/4tblsp honey 1cup oatmeal 18 almonds 2tblsp raisins 10oz sweet potato 2 tblsp PB Pre Bed 2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge 2 Cissus 2 Anagen/2 Fenotest 3 ZMA 2g VitaminC 2g L-Lysine 1 Echinacea/Goldenseal Training: 40 minutes at 21 incline speed 4 on treadmill Evening 20 minutes posing practice 30 minutes at 24 incline speed 4 on treadmill Here's some pics from posing practice. 8.5 weeks out. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-23-2007, 10:10 AM	#186
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-23-2007, 10:11 AM	#187
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-25-2007, 01:57 PM	#188
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Here's Thursday's recap. Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Post Workout 4 Alcalean 3Dialene4 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 2g Vitamin C Meal 1 7oz tuna 8oz asparagus 4oz avacado 1 Sesamin 2 Fishoil 2 Anagen/2 Fenotest Meal 2 2.25 scoops Substance 2.25tblsp PB 9oz Grapefruit 2 Max CLA Pre Cardio 2 scoops Xtend 2 scoops VasoCharge 4 Alcalean 4 Yohimbine HCL Cardio 4 Scoops Xtend Meal 3 2.25 scoops Substance 2.25tblsp PB 8oz Grapefruit 1 Sesamin 2 Fishoil 3 Dialene4 Meal 4 6 eggwhites 1 egg 3oz Tuna 3oz avacado 125g spinach 2 Anagen/2 Fenotest 2 Max CLA Meal 5 2.25 scoops Substance 2.25tblsp PB 1 Sesamin 2 Fish oil Meal 6 2.25 scoops Substance 1 1/3tblsp Enova 3oz asparagus 2 Max CLA Pre Bed 2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge 2 Cissus 2 Anagen/2 Fenotest 3 ZMA 2g VitaminC 2g L-Lysine 1 Echinacea/Goldenseal Training Warm up Internal and External Rotator Cuff Excercises Incline BB Press 180x9 160x8 155x6 My shoulders are giving out on these way before my chest does. It is similar to what happend during my last prep where I still retained my pec size. Flat DB Press 60x10 60x9 60x9 Incline Cable Fly 30x10 40x10 40x8.5 I decided to mix things up and go with the cables today because of the way my wrist keeps collapsing with the DBs. Felt good. Great stretch and of course continous tension. Lateral Raises 35x10 35x10 35x10 1 Arm Cable Laterals 40x10 40x10 40x10 Seated DB Shrugs 90x10 90x10 90x10 Smith Machine Shrugs 315x10 315x10 315x10 Cardio HIIT on Recumbent Bike 5 min warm up 15 sprints 40 minute on treadmill 21-30-9 inclines 3.5 speed Iwas only going to do 30 minutes, but I was watching Chuck Lidell vs Jeremy Horn II and wanted to see the finish of the fight. Abs Ab Bench Crunches 50 Seated Twists 50 V-Ups 24 It felt really good to tighten them up some. I feel like I'm walking around with GH gut. My meal timing was not good today. I left the gym late to ge to my massage and didn't eat right after training. Then I had a good gap because of going back for cardio. Then I had to struggle to eat every 2 hours hence the over use of WPI. But it takes up less room in my stomach and also then in my intestines. I picked up some Enova after hearing Derek and Marc rave about it. This will also help take up less room in my digestive system, and if the label is correct it stores less as fat. Thought for the day: I had my first great compliment as a Natural bodybuilder. My friend who is my manager at work plays poker with some cops that train at my gym. He said that they all thought I was on steroids. He said no he just trains hard and has good nutrition. I said obviously the cops no nothing about steroids if they think my skinny ass is on them. Or if I were on them I'd want my money back. I didn't take offense though. I am 100% drug free in all aspects of life and to hear someone thinks that I'm on the gas must mean I'm doing something right. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-27-2007, 08:57 AM	#189
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Here's a bunch of recaps. Sorry it tok so long to get these up, but I've been pretty beat this week. Feeling good, but taking a few naps. Friday: Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Pre Cardio 4 Alcalean 3Dialene4 Post Workout 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 2g Vitamin C Meal 1 2.25 scoops Substance 2.25tblsp PB 9oz Grapefruit 1 Sesamin 2 Fish oil Meal 2 7oz Tuna 125g Spinach 4oz avacado 6.5oz Grapefruit 2 Max CLA 2 Anagen/ 2 Fenotest Meal 3 2.25 scoops Substance 2.25tblsp PB 1 Sesamin 2 Fish oil Pre Work 2 scoops VasoCharge 4 Alcalean 4 Yohimbine HCL Meal 4 7oz Tuna 125g Spinach 1 1/3tblsp Enova 6.5oz Grapefruit 2 Max CLA 3 Dialene4 Meal 5 7oz Tuna 125g Spinach 1 1/3tblsp Enova 6.5oz Grapefruit 1 Sesamin 2 Fish oil 2 Anagen/2 Fenotest Meal 6 2.25 scoops Substance 2.25tblsp PB 2 Max CLA Pre Bed 3 ZMA Training Wide Grip Pull Ups 10 8 8 Wide Parallel Grip Lat Pulldown 150x10 150x10 150x10 Wide Parallel Grip Cable Rows 165x10 165x10 165x10 1 Arm DB Row 85x10 85x10 85x10 DB Curls Superset Skull Crushers 30x12 / 65x12 30x12 / 65x12 30x12 / 65x12 Cable Curl Superset Tricep Pressdown 60x12 / 150x12 60x12 / 150x12 60x12 / 150x12 Cardio: 45 minutes at 24 incline speed 3.5 on treadmill Saturday Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Pre Cardio 4 Alcalean 3Dialene4 Post Workout 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 2g Vitamin C Meal 1 2.25 scoops Substance 2.25tblsp PB 9oz Grapefruit 1 Sesamin 2 Fish oil Meal 2 7oz Tuna 125g Spinach 1 1/3tblsp Enova 6.5oz Grapefruit 2 Max CLA 2 Anagen/ 2 Fenotest Meal 3 7oz Tuna 125g Spinach 4oz avacado 6.5oz Grapefruit 1 Sesamin 2 Fish oil 4 Alcalean 3 Dialene4 4 Yohimbine HCL Meal 4 7oz Tuna 125g Spinach 4oz avacado 6.5oz Grapefruit 2 Max CLA 2 Anagen/ 2 Fenotest Meal 5 187g Green Beans 1cup oatmeal 2tblsp raisins 18 almonds 10oz sweet potato 2tblsp PB Pre Bed 2 Cissus 3 ZMA Training Front Squats 115x15 warmup 135x15 135x15 135x12 Leg Press 540x15 540x15 540x15 Leg Ext Superset Leg Curl 130x15 / 80x15 130x15 / 80x15 130x15 / 80x15 Standing Calf Raise 90x15 90x13 90x15 Seated Calf Raise 125x15 125x15 125x15 Posing: 1 round of mandatories Cardio HIIT 5 min warmup 15 sprints/15 LI on stationary bike 15 minutes at 24 incline speed 3.5 25 minutes at 9 incline speed 3 on treadmill This workout still kicked my @ss. I was pretty tired at the begining, but after warm ups it was time to F'N grind it out. No time for tired in the gym. Only time to ROCK!!! __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-27-2007, 09:50 AM	#190
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Last week's weight 184.5 This week 184 No change in BF __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-27-2007, 09:52 AM	#191
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-27-2007, 09:53 AM	#192
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-29-2007, 08:03 AM	#193
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Monday's recap: Monday marked the return to VOLUME training. This should be great and really kickstart the shredding. Diet/Supps Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc 2 scoops VasoCharge Post Workout 4 Alcalean 3Dialene4 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 2g Vitamin C Meal 1 2.25 scoops Substance 1 1/3tblsp Enova 8oz Asparagus 1 Sesamin 2 Fish oil Meal 2 7oz Tuna 8oz Asparagus 1 1/3tblsp Enova 2 Max CLA 2 Anagen/ 2 Fenotest Meal 3 7oz Tuna 8oz Asparagus 1 1/3tblsp Enova 1 Sesamin 2 Fish oil Meal 4 2.25 scoops Sunstance 2.25tblsp PB 2 Max CLA Pre Cardio 2 scoops Vasocharge 4 Alcalean 4 Yohimbine HCL 2 scoops Xtend Cardio 4 Scoops Xtend Meal 5 2.25 scoops Substance 1 1/3tblsp Enova 8oz Asparagus 1 Sesamin 2 Fish oil 2 Anagen/2 Fenotest 3 Dialene4 Meal 6 11 Eggwhites 1 Whole Egg 125g Spinach 3oz Avacado 2 Max CLA Pre Bed 2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge 2 Cissus 2 Anagen/2 Fenotest 3 ZMA 2g VitaminC 2g L-Lysine 1 Echinacea/Goldenseal Training: Warm Up Internal/External Rotator Cuff Exercises Incline BB Press 135x10 145x10 145x9 140x8 135x9 Flat DB Press 50x10 50x10 50x10 50x10 50x10 Incline Cable Flys 30x10 30x10 30x10 30x10 30x10 Pushups 25 Crunches 50 50 Seated Twists 20x25 20x50 Evening Cardio 60 minutes at 21 incline speed 3.5 Talk about a shock to the system. The Pump was just unreal especially because I had my refeed on Saturday. Very motivating. Happy to be doing some abs again. Thought for the day: Even if you are still doing the same program, try switching from free weights to cables or vice versa every now and then. Different tension can give greater stimulation and muscular evolution. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-29-2007, 10:41 AM	#194
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: New Breed of Beast Tuesday's almost done and since I'm about to have my refeed it's recap time. Wake up cocktail 2 scoops Xtend 1 scoop Primal EAA 1 scoop Glutaform 1 Scoop Beta-Alanine 1 Phosphatyl Serine 2 Anagen/2 Fenotest 2 Cissus 4 Alcalean 4 Yohimbine HCL Multi 2g Vitamin C 2g L-Lysine 1 Echinacea/Goldenseal 50mg Zinc Pre Wokout 2 scoops VasoCharge 2 scoops Xtend Workout 1 scoop Primal EAA 6 scoops Xtend Pre Cardio 4 Alcalean 3Dialene4 Post Workout 2 scoops Beta-Alanine 1 scoop Creaform 1 scoop Glutaform 2 scoops Xtend 2g Vitamin C Meal 1 12 Eggwhites 125g Spinach 1 1/3tblsp Enova 6.5oz Grapefruit 1 Sesamin 2 Fishoil 2 Anagen/2 Fenotest Meal 2 7oz Tilapia 124g Green Beans 1 1/3tblps Enova 2 Max CLA Pre Evening Cardio/Posing 4 Alcalean 3 Dialene4 4 Yohimbine HCL Cardio 4 scoops Xtend Meal 3 2.25 scoops Substance 124g Green Beans 2.25tblsp PB 1 Sesamin 2 Fish oil Meal 4 2.25 scoops Substance 125g Spinach 2.25tblsp PB 2 Max CLA 200mg Caffine 2 Anagen/2 Fenotest Meal 5 7oz Tilapia 6oz Asparagus 1 1/3tblsp Enova 1 Sesamin 2 Fish oil Meal 6 187g Green Beans 1cup Oatmeal 18 Almonds 2tblsp Raisins 10oz Sweet Potato 2tblsp PB Pre Bed 3 ZMA 2 Cissus Training: Wide Grip Pullups 10 10 9 7 7 BB Bent Over Row 135x10 warm up 185x10 185x10 185x10 185x10 185x10 Wide Parallel Grip Lat Pulldown 150x10 150x10 150x10 150x10 150x10 Close Parallel Grip Seated Row 180x10 180x10 180x10 180x10 180x10 Nautilus Pullovers 100x10 110x10 120x10 120x10 120x10 BB Shrugs 245x10 245x10 245x10 245x10 245x10 Hyperextensions 10 10 10 Posing 1 round of mandatories Cardio 5 min warmup 15 mins HIIT on stationary bike Evening 30 minutes posing 4 rounds mandatories/3 rounds routine 45 min treadmill 21-9 incline 3.5 speed Here's 8 weeks out posing practice. I am no where near where I need to be, but I WILL GET THERE!!! __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-29-2007, 10:55 AM	#195
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13